The Low-Carb Meal Plan You’ve Been Looking For

    The Low-Carb Meal Plan You’ve Been Looking For

    Among the types of diets that many people observe when they want to lose weight are those that fall under the umbrella term that is the low in carbohydrates. With a low-carb meal plan, carbohydrate intake is lowered, primarily by limiting the consumption of grains, starchy vegetables, and fruits.

    Why Go Low for Carbs?

    While other diets involve the tedious task of counting calories, a low-carb meal plan is instead focused on food that is high in protein and fat. Since carbohydrates are the body’s main source of energy, lowering its intake must involve planning to ensure that the body will still have energy for the rest of the day.

    Another purpose for people to observe a low-carb diet is to reduce the risk of type 2 diabetes. It is still ideal that you consult first with a nutritionist or doctor. They will make an individual assessment based on your health, body type, and food intake prior to adopting a low-carb diet. Consider the following to determine if the meal plan below works within your dietary parameters.

    Designing a low-carb meal plan generally limits grains, legumes, fruits, breads, sweets, pastas, and starchy vegetables. There are times that nuts and seeds are also avoided. Some low-carb meal plans, however, allow small amounts of fruits, vegetables, and whole grains.

    In a typical low-carb meal plan, there is a daily limit of 0.7 to 2 ounces (20 to 57 grams) of carbohydrates. These amounts of carbohydrates provide 80 to 240 calories.

    Low-Carb Meal Plan: What One Week Looks Like

    This is a sample low-carb meal plan for one week that provides less than 50 grams of total carbs per day. However, if you are healthy and active, you can go beyond that.

    Monday

    Breakfast – Omelet with various vegetables, fried in butter or coconut oil

    Lunch – Grass-fed yogurt with blueberries and a handful of almonds

    Dinner – Cheeseburger (no bun), served with vegetables and salsa sauce

    Tuesday

    Breakfast – Bacon and eggs

    Lunch – Leftover burgers and veggies from the night before

    Dinner – Salmon with butter and vegetables

    Wednesday

    Breakfast – Eggs and vegetables, fried in butter or coconut oil

    Lunch – Shrimp salad with some olive oil

    Dinner – Grilled chicken with vegetables

    Thursday

    Breakfast – Omelet with various vegetables, fried in butter or coconut oil

    Lunch – Smoothie with coconut milk, berries, almonds, and protein powder

    Dinner – Steak and veggies

    Friday

    Breakfast – Bacon and eggs

    Lunch – Chicken salad with some olive oil

    Dinner – Pork chops with vegetables

    Saturday

    Breakfast – Omelet with various veggies

    Lunch – Grass-fed yogurt with berries, coconut flakes and a handful of walnuts

    Dinner – Meatballs with vegetables

    Sunday

    Breakfast – Bacon and eggs

    Lunch – Smoothie with coconut milk, a bit of heavy cream, chocolate-flavored protein powder and berries

    Dinner – Grilled chicken wings with some raw spinach (salad) on the side

    A cursory review of the meal options above reveals a lot of bacon and eggs for breakfast while meat and fish are prevalent at dinner. There is no rice, potatoes, or bread though, with vegetables taking their place instead to go with your main dish.

    When eating out at a restaurant, a low-carb meal plan can still be something you can follow. Make sure your main dish is meat or fish-based, ask that your food be fried in real butter, and instead of bread, potatoes, or rice, get extra vegetables instead.

    Low-Carb Meal Plan to Battle Diabetes

    Some low-carb diets greatly restrict carbs during the initial phase of the diet and then gradually increase the number of allowed carbs. For those adapting a low-carb diet to combat diabetes, you might want to consider counting the carbohydrates you consume. After all, foods with carbs affect your blood glucose more than anything else you eat.

    Diabetics should figure out how many grams of carbs are in a meal then base their dose of insulin on that amount. To start, keep track of your meals and check your blood sugar before you eat. Then check it again in about two hours to see how different foods affect you. This can help you determine the right amount of carbs for you.

    A low-carb meal plan can prove to be effective if you are serious about losing weight and wish to maintain your energy throughout the day. Knowledge of what food to avoid can go a long way in insuring your diet’s success.

    Learn more about Healthy Eating here.

    Hello Health Group does not provide medical advice, diagnosis or treatment.

    Sources

    Low-carb diet: Can it help you lose weight?, https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/low-carb-diet/art-20045831, Accessed November 18, 2021

    20 Simple Low-Carb Lunch Ideas,

    https://www.healthline.com/nutrition/low-carb-lunch#TOC_TITLE_HDR_2, Accessed November 18, 2021

    Nutrition, https://k2performancetraining.com/tag/nutrition/, Accessed November 18, 2021

    Tracking Carbs Instead of Counting Calories, https://www.bbdnutrition.com/tag/low-carb-high-fat/, Accessed November 18, 2021

    Meal Planning Tips to Control Blood Sugar Levels, https://www.webmd.com/diabetes/ss/slideshow-t1-low-sugar-meal-tips, Accessed November 18, 2021

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    Written by Jason Inocencio Updated Apr 18
    Expertly reviewed by Chris Icamen